CrossFit 42 South

WOD: Friday the 30th May 2014


GPP

Strength

Front squat 5rm

*Get after it……

 

Conditioning

3 rounds for time of:

20 wall balls 9/7kg

15 burpee box jumps on and over 24/20”

10 strict pull ups*

*If you can do over 10 then to strict c2b

 


COMP

Strength

A) Back squat 3×5

*Heavier then last session by 2.5kg

 

B1) OHS 4×5 –rest :30

*Take from floor. Build each set. Heavy.

 

B2) 4xME strict ring dips

*If you have 15+ strict dips add a little bit of weight

 

Conditioning

3 rounds for time of:

500m row

7 wall climbs (legit reps)

 


Sometime all you need is a little determination. You may wake up one morning and come up with an excuse as to why you aren't going to train today. Just do it……… 
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2 Responses to “WOD: Friday the 30th May 2014”

  1. Mitch says:

    3×5 BS- 92.5kg

    b1) 4×5 OHS- 40-50-55-60kg

    b2) 4xME strict ring dips- 35

  2. Anonymous says:

    3×5 back squat 92.5kg

    3×5 pendlay rows 25kg, 30kg, 35kg 

    wod 11.17  9kg wall balls accidently read 20 inch box jumps and 20 reps and 15 ring rows